Monday february 17 2020

-Warm Up-

On a 10:00 minute clock

3-4 rounds 

150m row 

10 reverse lunges with a twist 

10 push up to pike 

10 step ups

8 up/downs (pause in the plank)

Set up and Prep for WOD 

Go through and practice a few reps before the WOD starts 




For Time : 24 minute cap

500m row 

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

500m row 

*Weight Vest Optional

(Score is Time) 



5:00 Stretching – Full Body

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]